March 2021 ~ Health & Fitness Blog

Health and fitness blog. Tips for how to stay active and eat healthy food. Read and learn more about symptoms, diagnosis, treatment and loss weight.


    Take Care Of Your Body. It's The Only Place You Have To Live In.


    Health Is Not Valued Until Sickness Comes.


    It All Begins With You. If You Do Not Care For Youself, You Will Not Be Strong Enough To Take Care Of Anything In Life.


    Don't Focus On How Much You Eat. Focus On What You Eat. Because Food Really Matters.

Lower Back Pain Treatments

Lower Back Pain Causes & Treatment

Lower back pain

 Do you have hip to lower back pain? Here are some very useful advice you should follow.

Some useful advice for lower back pain causes:


  • Don’t lie down for a long period.

  • Don’t sleep on the sofa or chair.
  • Don’t carry heavy objects or raise them from the ground, bending your back.

Knee Pain when Bending

Advice for Knee Pain When Bending


The knee is a hinge joint formed by two bones, the tibia and femur, which are held together by muscles, tendons, a joint capsule, and four main ligaments - the lateral collateral ligament, medial collateral ligament, posterior cruciate ligament, and anterior cruciate ligament.

* Maintain ideal body weight: Being overweight puts extra strain on your knees.


* Avoid overuse of your joint, especially in using the stairs or bicycle.


* Walking aid: Walking with a limp can put extra strain on your body. Use a cane, walking stick or walking to help you walk with less pain and without a limp.


* Move your knee often: If you have been sitting for a while, bend and straighten your knee several times before you get up. Arthritic joints feel better with gentle movements and worse if you don't move for a long period.


* Cold or Heat: Place cold or heat packs on your knees for 8-15 minutes as needed to help manage your pain. Place a thin layer of cloth between the ice or heat and your skin.


* Comfortable shoes: Good cushioning and arch support can make standing and walking more comfortable. Avoid non-supportive and high heels shoes.



Knee Pain Location Chart:


Knee Pain Exercise:

**If you feel a sharp pain STOP and follow up with your doctor**


Exercise 01:

·        Put a chair in front of you.

·        Put your leg straight above the chair.

·        Lean forward with your trunk towards your leg.

·        Do this exercise 10 times in 3 sets daily.

Exercise 02:

·        Lie down on the ground involved leg in a straight position.

·        Push down your knee towards the ground.

·        Hold this position for 10 seconds.

·        Do this exercise 5 times in 3 sets daily.

Exercise 03:

·        Lie down on your side with both legs in a straight position.

·        Raise your leg up with keeping your knee straight.

·        Do this exercise 5 to 8 times in 3 sets daily.

Exercise 04:

·        Lie down on the ground with both legs in a straight position.

·        Hold your toes toward your trunk.

·        Pull your leg up in a straight position.

·        Do this exercise 5 to 8 times in 3 sets daily.


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